Warm-Up 30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh) 30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side 10 Pancake Sit-Ups 10 Hip Circles [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- Leg Swings 30 Seconds per Side Hip Circles 30 Seconds per Side Arm Swings 30 Seconds Alternating Lunge [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- Leg Swings 30 Seconds per Side Hip Circles 30 Seconds per Side Arm Swings 30 Seconds Alternating Lunge [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- Arm Circles 30 Seconds Leg Swings 30 Seconds per Side PVC Shoulder Rotations 30 Seconds Forward Fold 30 Seconds Alternating [...]

Toes-to-Bar Progression Warm Up (5 minutes) Strength and Skill Work (50 minutes) Skill Practice 3x10 seconds kip swing practice 3x10-15 [...]

Warm Up Foam Rolling Upper Back X 30 Seconds Foam Rolling Lats X 30 Seconds per Side Side Lying Arm Rotations X 10 Reps per Side Chest Stretch [...]

Warm Up 2 Minutes of Cardio -Into- Leg Swings 60 Seconds per Side Arm Swings 60 Seconds per Side 10 Walking Lunges With a Twist per Side -Into- [...]

Clean Pull Work: Clean Pull + Floating Clean Pull E2:00MOM3 1 Clean Pull + 3 Floating Clean Pull TOTAL 4 REPS PER SET ALL SETS @ 80% % of [...]

Warm Up 3 Rounds: 10-minute cap 20 PVC Shoulder Rotations/Dislocates 20 Band Monster Walks 5 Empty Bar Good Morning-Back Squat 10 Kneeling Hip Flexor/ Quad Stretch w/ 2s hold [...]

Warm Up Foam Rolling Outer Thigh X 30 Seconds per Leg Foam Rolling Inner Thigh X 30 Seconds per Leg Glute Release With Lacross Ball or Foam Roller [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- Hip Circles 30 Seconds per Side Leg Swings 30 Seconds per Side Forward Fold 30 Seconds Alternating Lunge [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- Hip Circles 30 Seconds per Side Leg Swings 30 Seconds per Side Forward Fold 30 Seconds Alternating Lunge [...]